meal plan DRINK UP! CHANGE YOUR SHAPE MEAL PLAN

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2 CHANGE YOUR SHAPE MEAL PLAN meal plan You can change your shape in 30 days and look leaner and slimmer if you follow this meal plan and combine it with our workout. Nutritionist Christine Bailey has prepared this easy-to-follow food plan We strongly believe that 30 days is enough time to make noticeable changes to your body, especially if you commit to a healthy eating plan and a regular routine of exercise. Most importantly, you ll be making healthy lifestyle habits you can maintain way beyond the next 30 days that will continue to help you progress towards a healthier, happier you. Our diet plan is low in sugar and processed meals and instead increases your intake of fibre, particularly beans, pulses, wholegrains and vegetables to boost energy. There is plenty of protein which helps to curb hunger. that can cause cellulite. Make a point to increase your water intake through the day aim to drink around eight cups a day and remember that this can include green and herbal teas. DRINK UP! Dehydration can make you more hungry. Water also flushes out toxins

3 meal plan Day 1 2 scrambled eggs with handful of spinach leaves. Slice of melon. Mixed salad with handful of cooked chickpeas. Bowl of Covent Garden Carrot & Coriander Soup. Salmon fillet with roasted red pepper, onion and courgette and ½ sweet potato. Steamed asparagus. Handful of almonds and 1 satsuma. Day 2 Berry smoothie. Blend together 100ml cold tea and 100ml almond milk with 1 cup frozen berries, handful of spinach leaves and 1 tbsp ground flaxseed. Kale salad. Place 100g chopped kale in a bowl. Drizzle with a little lemon juice, olive oil and sea salt and massage with your hands to soften the kale. Mix in handful of cherry tomatoes, olives, chopped cucumber, celery and 40g feta cheese or smoked tofu. Have with a bowl of tomato soup. Stir fried chicken breast with a little ginger and garlic, soy sauce and a bag of stir-fry vegetables. Celery sticks and 1 tbsp peanut butter. Handful of cashew nuts. Day 3 Place 30g oats in a bowl and pour over ½ water and ½ cup almond milk. Stir and leave to soak overnight in the fridge. In the morning top with a little yoghurt or soy yoghurt and handful of berries. 4 falafels with 2 tbsp hummus and large mixed salad. Turkey burger. In a bowl mix 100g turkey mince with 1 tbsp tamari soy sauce and a little crushed garlic. Form into a burger. Fry in a little olive oil for 5-8 minutes on each side until cooked through. Add steamed broccoli, green beans and frozen peas. 100g Greek yoghurt or soy yoghurt with 1 chopped pear. Day 4 Chocolate peanut shake. Blend together 1 scoop chocolate protein powder, 2 tsp almond nut butter, 250ml coconut water, 100g frozen berries. Hot smoked mackerel fillet and mixed salad with olive oil and lemon juice dressing. Cauliflower and potato curry (makes enough for tomorrow). Fry 1 onion in a little olive oil with 2 tsp curry paste until soft. Pour in ½ can coconut milk, ½ cauliflower cut into florets and 2 medium potatoes diced. Simmer until tender. Add ½ can cooked chickpeas and 2 large handfuls of spinach leaves and frozen peas. Cook until wilted. 2 rice cakes with 1 tbsp hummus. Day 5 2 poached eggs with sautéed mushrooms and tomatoes. Leftover cauliflower curry. Grilled cod fillet topped with pesto. Add a mixed salad and steamed broccoli. 1 satsuma. Handful of nuts. Salmon is healthy and delicious

4 Day 6 Porridge made with 30g oats and water. Topped with spoonful of yoghurt and handful of blueberries. Bowl of vegetable and bean soup. Have with a mixed salad. Lamb chop with veggies. Put 1 chopped garlic clove, 1 red and yellow pepper, 1 courgette in a pan and toss in a little olive oil. Roast for 20 minutes. Drizzle a lamb chop with a little mint sauce and place on top of the vegetables. Cook for minutes until cooked. Mashed ½ avocado with 2 oat cakes. Day 7 150g Greek yoghurt with 1 tbsp mixed seeds and 1 chopped pear. Wrap with sliced cooked chicken, lettuce, tomato and sliced avocado. Add a mixed salad. Prawn stir fry. Use 100g cooked prawns with bag of stir fry vegetables and a little sweet chilli sauce and soy sauce. Add 50g cooked wholegrain rice. Berry protein shake. Blend 1 scoop vanilla protein powder with 250ml almond milk and 100g frozen berries. Day 8 Smoked salmon slices with 2 oat cakes and ½ avocado. Honey mustard chicken bean salad. Mix a little honey and Dijon mustard together. Cut a chicken breast into strips and toss in the honey mixture. Place on a baking tray and grill for 15 minutes or until cooked through. Steam 100g green beans until tender. Arrange salad leaves in a bowl with handful of cherry tomatoes, cucumber slices and the green beans. Top with the chicken. Vegetable lentil stew. Fry ½ onion until soft. Add 1 can chopped tomatoes, 100ml vegetable stock, 1 chopped carrot, parsnip, 1 red pepper and 1 courgette with 30g red split lentils. Cover and simmer for 30 minutes until cooked. Add a little more stock if needed. 100g Greek yoghurt with berries. Day 9 Banana pancake. Mash up 1 banana and mix in a beaten egg and a scoop of protein powder. Heat a little oil in a pan and pour in the mixture. Cook on both sides until brown. Serve with 1 tbsp natural yoghurt and handful of berries. CHANGE YOUR SHAPE MEAL PLAN Chicken salad with pomegranate. Use 100g cooked roasted chicken with a large mixed salad, 30g fresh pomegranate seeds with lemon juice and olive oil dressing. Grilled steak with 2 new potatoes, steamed broccoli, cauliflower and salad. Handful of almonds, 2 squares of dark chocolate. Day 10 Try this healthy vegetable lentil stew dish Chocolate mint smoothie. Blend together 1 scoop chocolate protein powder with handful of spinach leaves, 250ml almond milk and a little peppermint extract to taste. Feta quinoa salad. Cook 30g quinoa for 15 minutes until cooked. Mix in chopped mint and parsley, 1 tbsp lemon juice. Mix in handful of olives, 30g feta cheese, cherry tomatoes and cucumber. Serve with salad leaves.

5 meal plan Poached cod in tomato sauce. Fry a small onion in olive oil with garlic, ginger and a little paprika. Add a can of chopped tomatoes and simmer to thicken. Place a cod fillet on top. Cover and cook until opaque (about 10 minutes). Serve with steamed vegetables and salad. 2 oat cakes with peanut butter. Day 11 2-egg omelette with mushrooms and tomatoes. Red cabbage salad. Thinly slice ¼ small red cabbage. Mix with 1 grated carrot and apple. Mix together a little olive oil and balsamic vinegar. Pour over the cabbage and marinate for a few hours if possible. Healthy eating doesn't need to involve dieting Mix in ¼ avocado sliced, ½ can cooked chickpeas and handful of baby spinach leaves to serve. Tofu curry. Cut 100g firm tofu into cubes. Fry in a little olive oil until brown. Add 1 tbsp curry paste, ½ can of coconut milk, handful of green beans, 1 small sweet potato cubed and handful of frozen peas. Simmer until the vegetables are tender. Serve with side salad. Small pot of hummus with vegetable sticks. Day 12 30g low sugar granola with 2 tbsp natural yoghurt, handful of berries. Bowl of vegetable and bean soup. Have with a mixed salad. Salmon fish cakes (makes enough for tomorrow). Mash together or place in a food processor 1 hot smoked salmon fillet, 1 egg, handful of breadcrumbs, a crushed garlic clove, pinch of paprika and ½ grated onion. Season well. Form into little fish cakes. Bake in the oven at 180 C for 30 minutes until golden. Serve with steamed greens and salad. Pepper strips with guacamole. Day 13 Tofu scramble. Mash in a bowl 100g silken tofu with soy sauce, pinch of chilli flakes. Sauté sliced mushrooms in a pan then add the tofu and scramble. Serve with 2 rice cakes. Leftover fish cakes with salad. Parmesan coated chicken. Bash a boneless chicken breast until thin. Dip in beaten egg and coat in grated parmesan. Place on a tray and grill for 5 minutes on each side or until cooked through and golden. Serve with mixed salad and wilted greens. Piece of fruit. Handful of nuts. Day 14 Protein pancakes. Mix together 1 egg, 2 tbsp ricotta cheese and 1 scoop of vanilla protein powder with a ¼ tsp baking powder. Heat oil in a frying pan and drop spoonfuls in the pan. Cook on each side. Serve with berries and natural yoghurt.

6 Bowl of lentil and vegetable soup 2 oat cakes. Turkey chilli (makes enough for tomorrow). Cook 150g turkey mince with 1 can of kidney beans, chilli and cumin powder and 1 can chopped tomatoes. Add a little stock if needed then cover and simmer for 30 minutes until cooked. Stir in 200g frozen mixed vegetables and cook until tender. 2 squares of dark chocolate. Satsuma. Day 15 Turkey chilli is a great winter recipe Porridge made with 30g oats. Add 2 tbsp natural yoghurt with berries. Leftover turkey chilli. Roasted vegetable bake. Place 1 onion cut into chunks with 1 red and yellow pepper and 2 courgettes in a baking tray. Add 150g firm tofu chunks. Toss in a little olive oil and crushed garlic. Roast in the oven for minutes until golden. 1 apple sliced and 2 tsp nut butter. Day 16 2 egg omelette with spinach and sliced ham. Leftover roasted vegetables. Salad leaves. One pot tapenade fish with rice. Place 60g basmati rice in a pan and mix in 1 tbsp tapenade. Pour over 150ml stock. Simmer covered for 10 minutes. Put a white fish fillet on top of the rice and scatter around handful of sliced cherry tomatoes and olives. Cover and simmer for a further 10 minutes until the rice is cooked and fish is tender. Serve with mixed salad. 150g natural yoghurt with berries. Join us online Watch our motivational videos on Facebook and on our website. Visit slimfitandhealthy. co.uk/changeyour shape CHANGE YOUR SHAPE MEAL PLAN Day 17 Mango vanilla smoothie. Blend together 1 scoop vanilla protein powder with 250ml almond or soy milk, 100g frozen mango with 2 tsp ground flaxseed. Three bean salad. Cook 100g green beans until tender. Place in a bowl with ½ can cooked mixed beans, handful of cherry tomatoes, chopped cucumber, spring onions and baby spinach leaves. Drizzle with balsamic vinegar to serve. Spice rubbed chicken. Mix together a little curry powder, allspice and cumin and rub all over a chicken breast. Place on a tray and grill on each side for 5 minutes until cooked through and golden. Serve with steamed vegetables and salad. 2 squares of dark chocolate Handful of seed and berry mix.

7 meal plan Day 18 Overnight oats. Soak 30g oats in apple juice with a little cinnamon overnight in the fridge. In the morning, stir in 1 chopped apple and 2 tbsp Greek yoghurt. Leek and ham frittata. Made with 2 eggs, 1 shredded leek and 2 slices chopped ham. Lamb stew (makes enough for tomorrow). Toss 200g boneless lamb cut into chunks in a little flour. Fry in olive oil for 3 mins then add a chopped onion, 2 chopped carrots, 1 chopped potato and 1 chopped garlic clove. Add 250ml stock, 1 tbsp tomato puree and smoked paprika. Cover and bake for 1 hour. Serve with 50g wholegrain rice. 150g natural yoghurt with blueberries. Day g Greek yoghurt with 30g granola and handful of berries. Roasted broccoli and miso salad. (makes enough for tomorrow). Toss 250g tender stem broccoli, 1 diced deseeded red chilli and 2 crushed garlic cloves in olive oil. Roast for 15 minutes at 180 C until golden. Mix together 1 tsp miso paste with 2 tsp tahini, 1 tbsp rice wine vinegar and 1 tbsp soy sauce. Add a little water if needed. Mix the broccoli with a bag of mixed salad leaves and the dressing. Serve with 100g cooked prawns or tofu. Leftover lamb stew with salad and 1 pitta bread. Handful of mixed nuts. 1 satsuma. Day 20 Wedge of melon, 50g cottage cheese, 2 slices of Parma ham, 2 rice cakes. Leftover broccoli salad with ½ can cooked chickpeas. 2 oat cakes. Baked salmon with peppers. Cut a piece of foil into a square. Place sliced red and yellow pepper and spring onion on the foil. Top with a salmon fillet and drizzle over lemon juice and crushed garlic. Fold the foil into a sealed parcel, place on a baking sheet and bake in a preheated oven at 180 C for 15 minutes. Serve with steamed vegetables and salad. Corn crackers with hummus. Day 21 Kale and pineapple smoothie. Blend together large handful of kale with 60g pineapple and 1 small banana. Add 1 scoop protein powder and 250ml coconut water. Bowl of bean and vegetable soup 2 rice cakes. Thai chicken with courgette noodles. Stir fry 100g chicken cut into strips, 100g sliced mushrooms with 1 garlic clove crushed and grated ginger until the chicken is golden. Add handful of mangetout, 1 courgette spiralised, 2 tsp Thai curry paste and a little chicken stock. Simmer for 5 mins, toss in beansprouts and baby spinach leaves and heat through. Celery sticks with nut butter. Day 22 Smoked salmon, poached egg and wilted spinach. Coconut dhal (makes enough for tomorrow). Heat a little olive

8 CHANGE YOUR SHAPE MEAL PLAN oil in a pan and add 1 tsp cumin seeds. Cook for 2-3 mins then add chopped onion and crushed garlic cloves. Pour in 125g red lentils, 200g coconut milk, 200g chopped tomatoes and a splash of water. Simmer covered for 30 mins stirring until cooked. Stir in spinach leaves. Serve with 1 small pitta bread. Tofu salad bowl (makes enough for tomorrow). Cook 4 new potatoes in a pan of boiling water until tender. Drain and set aside to cool. Coat 200g firm tofu cut into cubes in cornflour. Fry in olive oil until crisp. Pour over a little oyster sauce and soy sauce and coat the tofu. Steam 200g tender stem broccoli until tender. Serve the potato, broccoli and tofu over a large mixed salad. Chocolate protein shake. Blend 1 scoop chocolate protein powder with 1 banana and 250ml almond milk. Chicken with butternut squash is delicious Day 23 Raspberry chia pot. The night before soak 25g chia seeds in 150ml almond milk with 80g raspberries in a jug and place in the fridge. In the morning blend if you wish for a Tofu works well with salad smoother texture. Top with 1 tbsp natural yoghurt. Leftover tofu salad bowl. Leftover coconut dhal with 1 pitta bread and a mixed salad. 1 apple cut into slices served with 2 tsp peanut butter. Day 24 Scrambled eggs with spinach served with 2 rice cakes. Chopped salad with tuna. In a bowl mix together ½ can tuna with chopped cucumber, tomato, olives, celery, radishes and romaine lettuce. Mix together olive oil and lemon juice and drizzle over to serve. Baked chicken with butternut squash (makes enough for tomorrow). Preheat oven to 200 C, place 2 chicken thighs, 200g butternut squash in chunks, 1 onion cut into wedges and 2 garlic cloves in a large roasting tin. Drizzle with the oil. Roast in the oven for 45 minutes. Serve with salad. 2 squares of dark chocolate. Wedge of melon.

9 Wedge of melon, 50g cottage cottage and 1 slice rye bread. Leftover chicken with salad. Bean chilli (makes enough for tomorrow). Sauté a chopped onion with 1 garlic clove and 1 red pepper diced for 5 minutes. Add a little cumin and chilli powder, can of chopped tomatoes and 2 cans of mixed beans. Simmer for 15 minutes then stir in handful of spinach. Serve with ¼ sliced avocado and mixed salad. Celery sticks with hummus. Berry green protein shake. Blend together 100g frozen berries with 250ml almond milk or soy milk, 1 tsp nut butter and handful of spinach leaves. Leftover bean chilli with 2 oat cakes. Tandoori lamb chop. Mix together 1 tbsp yoghurt with cumin and coriander powder and a little lemon juice and coat a lamb chop. Place on a baking tray and grill for 5 minutes on each side until cooked through. Serve with 50g cooked basmati rice and steamed vegetables or salad. Hard-boiled egg. Vegetable sticks and olives. Banana pancake. Mash up 1 banana and mix in a beaten egg with 1 scoop protein powder. Heat a little oil in a pan and pour in the mixture. Cook on both sides until brown. Serve with 1 tbsp natural yoghurt and handful of berries. Bowl of Covent Garden soup. 2 rice cakes. Stir-fried sweet chilli five-spice scallops. Heat a little oil in a frying pan. Add a little garlic, ginger, pinch of five spice and chilli flakes and stir fry for a minute. Add a bag of stir fry vegetables and 1 tbsp sweet chilli sauce and soy sauce. Halve 4 fresh scallops into thin discs and stir-fry for 1-2 minutes until just cooked. Handful of nuts. Piece of fruit. 150g Greek yoghurt with 30g low sugar granola, handful of berries. 2-egg omelette with mushrooms and spinach. Tofu and vegetable stew (makes enough for tomorrow). Heat a little olive oil in a large pan. Add 1 chopped onion and crushed garlic clove and cook until soft. Add 200g tofu cut into chunks and cook for 5 minutes. Add 1 carrot chopped, 1 courgette chopped, 1 can of chopped tomatoes and 100g broccoli florets. Cover and simmer for 40 minutes. Serve with 1 pitta bread. 2 rice cakes with guacamole. Cherry chocolate smoothie. Blend 100g frozen cherries with 1 scoop chocolate protein powder, 1 tsp nut butter and 250ml coconut water. Leftover tofu and vegetable stew. Baked mackerel with chickpeas (makes enough for tomorrow). Coat 4 fresh mackerel fillets in flour and pan fry until golden each side. Remove from the pan. Sauté 1 chopped onion and 1 chopped fennel bulb with a can of chickpeas and juice of 1 orange and simmer covered until cooked. Stir in baby spinach leaves. Place the mackerel on top and heat through. Serve half with 1 slice of rye bread. Wedge of melon. Handful of nuts. meal plan Day 27 Day 29 Day 25 Day 26 Day 28 Day 30 2 poached eggs with wilted spinach, tomatoes and 2 oat cakes. Leftover mackerel and fennel with salad. Grilled steak with 2 new potatoes, steamed veg and mixed salad. 150g natural yoghurt with berries. Let us know how you get on. Post your progress on our social channels: c d More tips online. Visit slimfitandhealthy. co.uk/changeyourshape